Dr. Spaceman's Training Log

[Dr.Spaceman]

First HIC session of BB:

Short Hills for 5 reps

[Dr.Spaceman]

Week 6 of BB, second day of Fighter:

5x5
-deadlifts @ 235 lbs
-OHP @ 95 lbs
-inverted rows

[Dr.Spaceman]

Last night: Indoor power intervals - 4 x 1 min

Today: 30 min LSS run

[Dr.Spaceman]

Week 7 of BB

5x5 of:
-Squats @ 220 lbs
-OHP @ 100 lbs
-inverted rows

[Dr.Spaceman]

Short hills - 5 reps

[Dr.Spaceman]

Pulled a quad doing short hills last week, so just trying to train around it.

Last night- did some very light squats while continuing to progress OHP and inverted row.

Today, will be doing fobbit intervals with 3 reps of sandbag (100 lbs) to shoulder every 2 mins.

[Dr.Spaceman]

Yesterday- W3, D2 of Fighter (last Max Strength day of Base Building):
DL - 3 x 3 @ 255 lbs.
OHP - 3 x 3 @ 115 lbs.

Today, indoor power intervals on the Airdyne - 5 x 1 min.

First couple of workouts that felt relatively normal since a rash of illness and injuries. One last LSS before starting Operator/Black.

[Dr.Spaceman]

LSS - 30 min on the Airdyne

Finally done with base building

[Dr.Spaceman]

Tested my maxes for my continuation protocol (Op):

Deadlift: 405 lbs.
OHP: 135 lbs. x 5 reps - going with 155 lbs.
Squat: 275 lbs. x 3 - going with 290 lbs.

Deadlift was a little surprising as I hit 500 in a meet over the summer, but my upper back has been very fatigued.

Still pumped to get going.

[Dr.Spaceman]

Yesterday:

Operator, W1D1 - 70%
Squats - 5x5 @ 205 lbs.
OHP - 3x5 @ 110 lbs.
Inverted rows - 3x5

Finisher - Plank & Shank - 2 x 60s


Today:
Fobbit intervals - 20 min, airbike w 3 reps of sandbag to shoulder (100 lbs) every 2 mins.

Was feeling fairly tired today despite good sleep, so we'll see how I recover tomorrow. Plan is Operator Day 2, but it might be smarter to take an extra recovery day.